HOH Saturday LTR (4.25.26)

Hey, Hey Team!

Cheers to another weekend, where we
have a few athletes participating in races! GOOD
LUCK to Vicky, Cindy and Matt who will be running the Step Up 4 Kids 5k on
Sunday with me as part of the Syrathon Race Series.

Let’s plan to meet in the LMS Complex parking lot at 8:15am for our LTR. The real feel temperature appears to
be in the mid 30’s at the start of our run… and it seems that we may miss the
rain too!

With all the recovery and taper runs
we’ve got going on, we’re looking at slightly lower mileage this week, so we
will run the same routes we ran on 4.11.26. You can find links and turn-by-turn
directions below for the following mileage:

3.5 miles: Earth Day
Recovery/low end base/maintenance building

6 miles: Mountain Goat
(taper!!)/high end base/maintenance

If you cannot open the links, please
let me know. As always, these routes will piggyback off one another, looping
back to the parking lot to drop those who are running shorter distances.
Ideally, we should be treating these loop-arounds like aid stations in a race;
briefly stopping to refill water/nutrition, shedding or picking up layers, and
quickly stretching if needed.

3.5 Mile Route (from 4.11.26):

https://www.mapmyrun.com/routes/view/6703955840/

https://connect.garmin.com/modern/course/447543272

Exit lot thru bus loop to Hickory

(L) on Hickory to 6^th

(R) on 6^th to Alder

(R) on Alder to 4^th

(L) on 4^th to Tamarack

(L) on Tamarack to Memphis

(R) on Memphis to 7^th

(L) on 7^th to Melvin

(L) on Melvin to 6^th

(R) on 6^th to Alder

(R) on Alder to 7^th

(R) on 7^th to Oswego

(R) on Oswego to Meyers

(L) on Meyers (cross 370) to yager

(L) on Yager to Sun harbor

(L) on Sun harbor to 370

(R) on 370 to Outlook

(L) on Outlook to 4^th

(R) on 4^th to Hickory

(L) on Hickory to bus entrance into
parking lot

6 Mile Route (from 4.11.26):

https://www.mapmyrun.com/routes/view/6704516101/

https://connect.garmin.com/modern/course/447543375

After completing the 3.5 mile route:

From parking lot, follow footpath to 4^th

(L) on 4^th to Hickory

(R) on Hickory to 3^rd

(L) on 3^rd to Sycamore

(R) on Sycamore to 1^st

(L) on 1^st to Tulip

(L) on Tulip (bathroom stop @Library)
to 2^nd

(R) on 2^nd to Vine

(L) on Vine to 4^th

(L) on 4^th to Hickory

(R) on Hickory LMS Complex parking lot

Please remember that these runs should
be kept at an easy, conversational effort
as their purpose is to build your aerobic
capacity (the amount of oxygen your body can utilize during intense or
prolonged exercise).

You should also be fueling and
hydrating before, during, and after your runs, so please be mindful of your
nutrition!

LOOKING
AHEAD:

Sunday (4/26): Step Up 4 Kids 5k (race #2 of the
Syrathon Series*)

Tuesday (4/28): Meet at LMS at 5:45pm for Mountain Goat
taper workout!

Saturday (5/2): Meet at LMS at 8:15 for our training
runs

Sunday (5/3): MOUNTAIN GOAT RUN (race #3 of the
Syrathon Series*)

*Registration for the Syrathon Series closes on May 2! If you are planning to participate but have not
yet registered, you can do so here: https://runsignup.com/Race/NY/Syracuse/Syrathon. Don’t be a doofus like I was last year
and miss it!

I cannot wait to see y’all fueled
& hydrated tomorrow morning at 8:15 in the LMS parking lot.

Life is indeed a highway & I wanna
run it!

Coach Kristen

https://headoverheelstraining.com/